Week of 9.26.22

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Monday, September 26

A. ZOAR Snatch Warm-Up

B1. Back Squat (7 x 2) 65%
*AFAP on the raise of each rep
B2. Hip Transfer Box Jump 30/24″ (7 x 2)

C. Snatch High Pull + Snatch (8 Sets) 80%

D. EMOM 8: 3 Snatch Grip Deadlift 120-130% of Snatch

E. For Time @ 85-90% Effort
-25 GHD with Med-Ball 20/14lb
-20 Sandbag Box Step-Over* 20″ (M&F) 150/100lb
-15 Ring Muscle-Ups
-10 Rope Climbs
*you may hold the sandbag on your shoulder

F. Banded Shoulder Health Routine

G. 7:00 Supine Breathing @ 3060 Cadence

Tuesday, September 27

5:00 Easy Cyclical

+

A. 4 Rounds for Quality
-5 Prone Y Raises 2.5lb plates / hand
-15s Overhead Y Stretch on Rings
-8 Tabletop Glute Bridges
-8 90-90 Hip Rotations
-6 Squatting Sky Reach

B1. SC + SJ (4 Sets) 70%
B2. Broad Jump (4 x 1.1.1) @ ME

C. SC + FS + SJ (4 Sets) 72%

D. PC + 2 FS + 2 SJ (4 Sets) 74%

E. AMRAP 6:00
-1…2…3… Double DB Snatch 50/35lb per Hand
-1…2…3… Wall Walk

F. 30:00 Row @ Nasal Cap

G. Supine Hamstring Stretch (2 x 45s / side)

H. Foam Roller Routine

Wednesday, September 28

12:00 Clock @ Warm-Up Pace
-60s Single Unders
-6 KB Swings 53/35lb
-6 Up-Dog to Down-Dog
-6 KB Swings 53/35lb
-6 Ring Rows
-6 Hand-Release Pus-hUps
+
A1. Pendlay Row (6 x 4) heavy
A2. Bench Press (6 x 4) heavy

B. [15:00 Clock]
Inversion / Handstand Practice

C. E4M x 8 Sets (4ea):
1) 50 DU + 30 Wall Ball + 3 Rope Climb
2) 24 DB Hang Clean & Jerk 50/35lb + 12 BBJO 24/20″

+
5min Easy AirBike
2:00 Kneeling Hip Flexor Stretch / side

Thursday, September 29

[The Recovery Hour] [At 0:00]
3 Rounds
-2:00 Row; Easy, Nasal
-1:00 Couch Stretch / leg [At 10:00]
3 Rounds
-2:00 AirBike; Easy, Nasal
-1:00 Dead Hang
-1:00 Seated Biceps Stretch [At 20:00]
3 Rounds
-2:00 Box Step-Ups 20″
-0:30 T-Spine Opener
-0:30 Elevated Achilles Stretch / leg [At 30:00]
EMOM 30
1) 10 Banded 90-90 Raises
2) 20 Seated Banded Hamstring Curls
3) 15 Tib Raises; Back-to-Wall
4) 15 Calf Raises; Off Edge of Plate
5) 45s High Plank Hold
6) 15 Tabletop Glute Bridges

Friday, September 30

15:00 Easy Cyclical
*rotate machines as you see fit

+

A1. Calf Stair Stretch (3 x 30s / side)
A2. Front Squat (3 x 5) @51×0 – empty bar
A3. 90-90 Hip Rotations (3 x 10)
A4. T-Spine Opener (3 x 30s)

B. Power Clean + 3 Front Squats (5 Sets) Build to Heavy Complex

C. 3 Sets:
AMRAP 1:00: Pistols
(rest 1:30 b/w sets)

D. Toes-to-Bar Battery Test

E. 10 Sets:
-0:45 AirBike @ RPE 7-8
-0:30 Rest

F. 5:00 Ski @ Recovery Pace

G. 7:00 Supine Breathing @ 2040 Cadence

Saturday, October 1

The Name Game

4 Rounds @ Warm-Up Pace
-1:00 Row
-20s Banded Front Rack Stretch
-10 Tabletop Glute Bridge
-20s Elevated Cat Pose with Fingers Interlocked
-10 Up-Dog to Down-Dog

+

4 Rounds
-5 DB Front Squat 50/35lb per Hand @ 31×1
-5 DB Push Press; pause 1s in FR & 1sOH
-1 Wall Walk + 8s Overhead Opener

+

A1. Muscle Snatch + Pausing Overhead Squat (6 x 2 Complexes) empty bar
A2. Tall Squat Snatch (6 x 3) empty bar

B. Power Snatch + Hang Power Snatch (12 Sets) 80% of Weaker Lift

C. Snatch Low Hang High Pull (6 x 4) 100% of Snatch

+

2:00 Ramping Row; end @ 2k pace
3 DB Thrusters
2 Wall Walks
3 DB Thrusters
1 Wall Walk

“Skid Marks”

For Time
-16-14-12-10-8-6
DB Thrusters 50/35lb per Hand
-1-2-3-4-5-6
Wall Walk

+
5-10min Cyclical Flush
5-10min Choice Mobility

Sunday, October 2

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.